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Discover 7 beginner-friendly yoga poses that can help lower blood sugar and support diabetes management naturally. Bonus breathing tips and safety advice included.
Yoga for diabetes: Can you manage blood sugar with yoga?
If you’ve been diagnosed with diabetes, you’ve likely heard it all — from low-carb diets to cardio workouts to the occasional miracle supplement. But have you considered adding yoga to your daily routine?
Yoga isn’t just stretching on a mat. It’s a mind-body practice that can genuinely help balance your blood sugar, reduce stress, and improve your body’s sensitivity to insulin — all critical for managing diabetes.
When you practice yoga, your body activates the parasympathetic nervous system — the one responsible for rest, repair, and digestion. This lowers cortisol (the stress hormone that messes with your blood sugar) and helps your cells respond better to insulin. Certain poses also massage the abdominal organs, which may support better pancreatic function.
In short? Yoga for diabetes can be a gentle yet powerful ally in your blood sugar management plan. This study describes the role of various yoga practices in the management of diabetes.
Yoga for diabetes: 7 Poses to Support Blood Sugar Balance
You don’t need to be a yoga expert. These beginner-friendly poses can be practiced daily, right in your living room.
1. Vajrasana (Thunderbolt Pose)
Why it helps: This yoga for diabetes pose aids digestion and reduces bloating, both important in blood sugar control.
How to do it: Sit on your heels, back straight, hands resting on thighs. Hold for 2–5 minutes after meals.
2. Dhanurasana (Bow Pose)
Why it helps: Stimulates the pancreas and improves circulation to abdominal organs.
How to do it: Lie on your stomach, bend your knees, reach back and grab your ankles. Lift your chest and legs. Hold for 15–30 seconds.
3. Paschimottanasana (Seated Forward Bend)
Why it helps: Calms the mind and tones the abdominal area.
How to do it: Sit with legs straight, spine long. Inhale, then fold forward from the hips. Hold for 30–60 seconds.
4. Ardha Matsyendrasana (Half Spinal Twist)
Why it helps: Improves digestion, tones the abdominal muscles, and stimulates the liver and kidneys.
How to do it: Sit with legs extended, bend one leg over the other and twist toward the raised knee. Hold for 30 seconds, switch sides.
5. Viparita Karani (Legs-Up-the-Wall Pose)
Why it helps: Reduces stress and fatigue, improves circulation.
How to do it: Lie on your back with legs up against the wall. Relax, arms beside you. Hold for 5–10 minutes.
6. Surya Namaskar (Sun Salutations – Modified)
Why it helps: Combines gentle cardio with flexibility, stretches muscles, and promotes blood flow.
How to do it: Start with 3–5 rounds at a slow pace if you’re new to yoga or have limited mobility. The video below shows you a step-by-step suryanamaskar along with chair suryanamaskar for those who have limited mobility. Follow along. The commentary is in English and Hindi.
7. Shavasana (Corpse Pose)
Why it helps: Helps with deep relaxation and stress reduction.
How to do it: Lie flat on your back, legs apart, arms relaxed. Close your eyes and breathe deeply for 5–10 minutes.
Add Breathwork: Pranayama for Stress and Sugar Control
Nadi Shodhana (Alternate Nostril Breathing):
Balances nervous system activity.
Since this involves breathing through the nostrils, if you have a cold, sinusitis, or nasal congestion, it is best to avoid this until your nasal passages are clear.
How to do it:
Sit in any comfortable asana with the spine straight.
Place the left hand on the left knee.
The right hand is in the Nasarga mudra, where the index and middle fingers are between the eyebrows and remain fixed throughout the practice. The thumb is used to close the right nostril, and the ring finger is used to close the left nostril.
Maintain a ratio of 1:1 inhalations and exhalations.
Do about 10 reps.
For Alternate Nostril Breathing
Inhale through the left nostril and exhale through the right nostril, keeping the left nostril closed.
Then, inhale through the right and exhale through the left, keeping the right nostril closed. This is one round.
Bhramari (Humming Bee Breath)
Also called Bee Breath, this involves humming while exhaling to calm the mind. Soothes anxiety and helps with better sleep. Just 5 minutes a day can lower cortisol and steady glucose levels.
How to do it:
Sit comfortably, close your eyes, and inhale deeply.
Then, exhale slowly while making a humming sound, like a bee, through your nose.
Repeat for several rounds, focusing on the sound and its vibrations.
Safety Tips Before You Begin Yoga for Diabetes
- Check your blood sugar before and after practice if you’re on insulin or medications.
- Avoid holding poses too long if you feel dizzy, fatigued, or short of breath.
- Listen to your body — yoga isn’t a competition.
- If you have diabetic neuropathy or complications, consult your healthcare provider before starting a new practice.
Bonus: Quick 5-Minute Flow for Busy Mornings
Even five minutes of movement and mindful breathing can help. Try this mini-sequence:
- Seated Forward Bend – 1 min (Paschimottanasana mentioned above)
- Thunderbolt Pose – 2 min (Vajrasana mentioned above)
- Legs-Up-the-Wall – 2 min (Viparita karani mentioned above)
Or use this time to simply breathe deeply and stretch while seated in a chair.
Takeaway
Yoga for diabetes won’t replace your diabetes medication — but it can reduce your stress, improve insulin sensitivity, and support a healthier, more balanced lifestyle. Start with 10–15 minutes a day. Add music. Light a candle. Make it your time.
Your blood sugar — and your peace of mind — will thank you.
Disclaimer: The information here is not medical advice, nor does it substitute for medical advice. Please consult your doctor before you start any exercise or yoga practice to identify the best routine for you.
All photos sourced from Freepik
Yoga for Diabetes: 7 Poses That Help Lower Blood Sugar was last modified: July 6th, 2025 by Vidya Sury
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